dot2trot.com7low7carb,7high7fat7weekly7menu7#7june721#27 · 08/06/2014  · 14jun sunday monday...

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14Jun Sunday Monday Tuesday Wednesday Thursday Friday Saturday Net Carbs 2g 3g 2g 2g 2g 1g 1g Net Carbs 2g 5g 4g 5g 4g 5g 3g Net Carbs 2g 1g 1g 1g 1g 1g 2g Net Carbs 3g 5g 4.5g 1.9g 5g 5g 7g TOTAL CARBS 9g 14g 12g 10g 12g 12g 13g Note: I'm not a doctor, just someone who has lost 140 pounds by switching to a Low Fat, High Carb way of eating. The menu above is what works for me. Results may vary depending on food quantities, food brands, and recipes followed. The menu also reflects an intermittent fast of 14 hours. Recommend consulting with your physician to determine if the LCHF way of eating is best for you. Breakfast Coffee (4 Cups), 1 tbsp heavy cream, chocolate peanut butter fat bomb 2 C BulletProof coffee (1 tbsp heavy cream, 1 tbsp butter), 1 C broth Coffee (4 Cups), 2 tsp heavy cream, 1 C broth, chocolate peanut butter fat bomb Coffee (4 Cups), 2 tsp heavy cream Scotch Egg, 1 C coffee, 1 tsp heavy cream Coffee (4 Cups), 2 heavy cream, 2C broth, chocolate peanut butter fat bomb Thick Cut Bacon, Creamy Scrambled Eggs (3 eggs, 1 tbsp crème fraiche) Thick cut bacon, buttery mushroom & cheddar omelet (2 tbsp grassfed butter, 2 oz mushrooms, 1 tbsp minced onion, 2 eggs, 1.5 oz cheddar) Tandoori Chicken, 2C mixed greens, 1 oz avocado, 2 tbsp Russian dressing 2 eggs, 1C mushrooms & 1/2 roma tomato sauteed in 1 tbsp butter, 2 C BulletProof coffee (1 tbsp heavy cream, 1 tbsp butter), 1 C broth Meatloaf wrapped in bacon, 2C baby spinach, 2 tbsp walnut pesto, 1/4 C roma tomato, 1 oz avocado 50/50 burger (1/2 ground beef, 1/2 bacon), 1 oz cheddar, coleslaw, 1 oz avocado, 1 thick slice tomato Deviled Eggs Scotch Egg 1 oz Macadamia nuts 3 oz grilled pork chop, 1/2C grilled zuchinni, 1C steamed broccoli with brown butter sauce Dinner 7 oz Ribeye, capreese salad (2 oz fresh mozzarella, 3 thin slice tomato, 3 basil leaves, 1 tbsp extra virgin olive oil) 3 oz Pork chop (1 tbsp blackening rub, 1.5 tsp extra virgin olive oil), 2C mixed greens, 2 tbsp Russian dressing, 5 cherry tomatoes 4 oz Ground Beef, 1 oz cheddar, 3 C spinach, 1 oz avoacado, thick center cut bacon, 1/4 C Roma tomato, 1/4 C cucumber 6 oz NY strip steak with 1 tbsp butter, 6 Aspearagus spears with hollandaise sauce Dot2Trot.com Low Carb, High Fat Weekly Menu June 2127 Scotch Egg Lunch 1 oz Macadamia nuts Scotch Egg (1 egg, 3 oz sausage) Deviled Eggs Snack 2 Scrambled eggs with peppers and onions (3 eggs, 4 oz ground beef with 2 oz fresh mozzarella over 2 tbsp walnut pesto, 2C baby spinach, 1 oz avocado, 1 tbsp onion Tandoori Chicken, 3C mixed greens, 2 tbsp Russian dressing, 1 oz avocado

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Page 1: Dot2Trot.com7Low7Carb,7High7Fat7Weekly7Menu7#7June721#27 · 08/06/2014  · 14Jun Sunday Monday Tuesday Wednesday Thursday Friday Saturday NetCarbs 2g 3g 2g 2g 2g 1g 1g NetCarbs 2g

14-­‐Jun Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Net  Carbs 2g 3g 2g 2g 2g 1g 1g

Net  Carbs 2g 5g 4g 5g 4g 5g 3g

Net  Carbs 2g 1g 1g 1g 1g 1g 2g

Net  Carbs 3g 5g 4.5g 1.9g 5g 5g 7gTOTAL  CARBS 9g 14g 12g 10g 12g 12g 13g

Note:  I'm  not  a  doctor,  just  someone  who  has  lost  140  pounds  by  switching  to  a  Low  Fat,  High  Carb  way  of  eating.  The  menu  above  is  what  works  for  me.  Results  may  vary  depending  on  food  quantities,  food  brands,  and  recipes  followed.  The  menu  also  reflects  an  intermittent  fast  of  14  hours.  Recommend  consulting  with  your  physician  to  determine  if  the  LCHF  way  of  eating  is  best  for  you.  

Breakfast Coffee  (4  Cups),  1  

tbsp  heavy  cream,  chocolate  peanut  butter  fat  bomb

2  C  Bullet-­‐Proof  coffee  (1  tbsp  heavy  

cream,  1  tbsp  butter),  1  C  broth

Coffee  (4  Cups),  2  tsp  heavy  cream,  1  C  broth,  chocolate  peanut  butter  fat  

bomb

Coffee  (4  Cups),  2  tsp  heavy  cream

Scotch  Egg,  1  C  coffee,  1  tsp  heavy  

cream

Coffee  (4  Cups),  2  heavy  cream,  2C  broth,  chocolate  peanut  butter  fat  

bomb

Thick  Cut  Bacon,  Creamy  Scrambled  Eggs  (3  eggs,  1  tbsp  crème  fraiche)

Thick  cut  bacon,  buttery  mushroom  &  cheddar  omelet  (2  tbsp  grass-­‐fed  

butter,  2  oz  mushrooms,  1  tbsp  minced  onion,  2  eggs,  1.5  oz  cheddar)

Tandoori  Chicken,  2C  mixed  greens,  1  oz  avocado,  2  tbsp  Russian  dressing

2  eggs,  1C    mushrooms  &  1/2  roma  tomato  

sauteed  in  1  tbsp  butter,  

2  C  Bullet-­‐Proof  coffee  (1  tbsp  heavy  

cream,  1  tbsp  butter),  1  C  broth

Meatloaf  wrapped  in  bacon,  2C  baby  spinach,  2  tbsp  

walnut  pesto,  1/4  C  roma  tomato,  1  oz  

avocado

50/50  burger  (1/2  ground  beef,  1/2  bacon),  1  oz  

cheddar,  coleslaw,  1  oz  avocado,  1  thick  

slice  tomato  

Deviled  Eggs Scotch  Egg 1  oz  Macadamia  nuts

3  oz  grilled  pork  chop,  1/2C  grilled  

zuchinni,  1C  steamed  broccoli  with  brown  butter  

sauceDinn

er

7  oz  Ribeye,  capreese  salad  (2  oz  fresh  mozzarella,  3  thin  slice  tomato,  3  basil  leaves,  1  tbsp  extra  virgin  olive  oil)

3  oz  Pork  chop  (1  tbsp  blackening  rub,  1.5  tsp  extra  virgin  olive  oil),  2C  mixed  greens,  2  tbsp  

Russian  dressing,  5  cherry  tomatoes

4  oz  Ground  Beef,  1  oz  cheddar,  3  C  spinach,  1  oz  

avoacado,  thick  center  cut  bacon,  

1/4  C  Roma  tomato,  1/4  C  cucumber

6  oz  NY  strip  steak  with  1  tbsp  butter,  

6  Aspearagus  spears  with  

hollandaise  sauce

Dot2Trot.com  Low  Carb,  High  Fat  Weekly  Menu  -­‐  June  21-­‐27

Scotch  Egg

Lunch

1  oz  Macadamia  nuts    

Scotch  Egg  (1  egg,  3  oz  sausage)

Deviled  Eggs

Snack  2

Scrambled  eggs  with  peppers  and  onions  (3  eggs,  

4  oz  ground  beef  with  2  oz  fresh  

mozzarella  over  2  tbsp  walnut  pesto,  2C  baby  spinach,  1  oz  avocado,  1  tbsp  

onion

Tandoori  Chicken,  3C  mixed  greens,  2  

tbsp  Russian  dressing,  1  oz  

avocado